The Ultimate Keto Cookbook: 270+ Recipes for Incredible Low-Carb Meals

By Brittany Angell

Your All-In-One Resource for Satisfying Every Keto Craving

Starting with the basics, and then going way, way beyond, Brittany Angell provides more than 270 delicious keto recipes (and 270 standout photos!) to sustain your low-carb lifestyle.

Enjoy breakfast again with satisfying staples such as Keto Grits, Sage and Cranberry Turkey Sausage, Carrot Cake Protein Balls and Savory Caprese Biscuits. Lunch and dinner options are drool- worthy, including Smoked Cracklin’ Pork Belly Chili, Steak Fingers with Caramelized Onion Gravy and Pork Banh Mi Kale Salad. Brittany even takes it one step further by providing much-needed recipes like Perfect Easy Flatbread, Boiled Low-Carb Bagels, Cream Cheese Swirl Brownies and Caramel Candied Pecan Ice Cream. Did you even know you could have sangria, margaritas and daiquiri jello shots while on the keto diet? Well, you can have it all with this book.

With egg-free, dairy-free, nut-free and vegetarian options included throughout, there’s truly some- thing for everyone. Set yourself up for long-lasting success with this incredible collection.

• Language: English
• Publisher: Macmillan Publishers
• Release date: Apr 28, 2020
• ISBN: 9781624149658

Book preview

Breakfast

Breakfast can be the most difficult-to-figure-out meal when on a keto diet. At some point eggs and bacon begin to feel really overdone. This chapter opens up an entirely new world of delicious and fun possibilities, making breakfast the best meal of the day.

When it comes to sugar-free and low-carb drink options, most syrups sold in stores are made of ingredients that I don’t feel great about buying. This chapter is filled with coffee-house favorites that taste just as good, but without the guilt.

See recipe here.

Homemade Yogurt in Nine Flavors

Makes 1 to 2 cups (245 to 490 g) each

If you are ever tempted by all the delicious flavored yogurts at the grocery store, this collection of sugar-free yogurt mix-ins will be a fun option for you. All are sweetened with stevia and made with low-glycemic fruits or vegetables. Feel free to use any type of unsweetened yogurt as your base, such as those made from cow’s milk, goat milk, almonds, cashews or coconut. Most of those options are widely available in stores.

---

Cranberry Orange Yogurt

¾ cup (75 g) frozen cranberries

¼ to ½ cup (60 to 120 ml) water (enough to cover the cranberries)

1 tbsp (6 g) orange zest

½ tsp stevia extract or monk fruit extract

1 cup (245 g) unsweetened yogurt (dairy or nondairy)

⅛ tsp Himalayan salt, to taste

Add the cranberries to a small saucepan and add enough water to cover the berries. Bring to a boil, then reduce to a simmer until most of the water has evaporated, 10 to 15 minutes. Remove the pan from the heat. Add the orange zest and stevia or monk fruit extract. Stir to combine. Add the cranberry mixture to the yogurt and salt to taste.

Key Lime Pie Yogurt

2 tbsp (30 ml) lime juice

¼ tsp lime zest

½ to 1 tsp stevia extract or monk fruit extract, to taste

½ cup (123 g) unsweetened yogurt (dairy or nondairy)

⅛ tsp Himalayan salt, to taste

¼ cup (20 g) unsweetened toasted coconut flakes

In a small bowl, combine the lime juice, lime zest and stevia or monk fruit extract. Add the lime mixture to the yogurt and salt to taste. Garnish with the unsweetened toasted coconut flakes.

Blueberry Lavender Yogurt

1 cup (230 g) frozen blueberries

¼ to ½ cup (60 to 120 ml) water (enough to cover the blueberries)

1 tsp lemon juice

¼ tsp lavender extract

1 tsp stevia extract or monk fruit extract

1 cup (245 g) unsweetened yogurt (dairy or nondairy)

⅛ tsp Himalayan salt, to taste

Add the blueberries to a small saucepan and add enough water to cover the berries. Bring to a boil, then reduce to a simmer until most of the water has evaporated, 10 to 15 minutes. Remove the pan from the heat. Add the lemon juice, lavender extract and stevia or monk fruit extract. Stir to combine. Add the blueberry mixture to the yogurt, stir to combine and add salt to taste.

Lemon Poppy Seed Yogurt

2 tbsp (30 ml) lemon juice

¼ tsp lemon zest

1 to 1¼ tsp (5 to 6 ml) stevia extract or monk fruit extract, to taste

1 cup (245 g) unsweetened yogurt (dairy or nondairy)

1 to 2 tsp (3 to 6 g) poppy seeds

⅛ tsp Himalayan salt, to taste

In a small mixing bowl, combine the lemon juice, lemon zest and stevia or monk fruit extract (start with 1 teaspoon and add more to taste). Add the yogurt and poppy seeds, stir to combine and add salt to taste.

Blackberry Lime Yogurt

½ cup (75 g) frozen blackberries

¼ to ½ cup (60 to 120 ml) water (enough to cover the blackberries)

1 tbsp (15 ml) lime juice

¼ tsp lime zest

¾ tsp stevia extract or monk fruit extract

1 cup (245 g) unsweetened yogurt (dairy or nondairy)

⅛ tsp Himalayan salt, to taste

Add the blackberries to a small saucepan and add enough water to cover the berries. Bring to a boil, then reduce to a simmer until most of the water has evaporated, 10 to 15 minutes. Remove the pan from the heat. Add the lime juice, lime zest and stevia or monk fruit extract. Stir to combine. Add the blackberry mixture to the yogurt, stir to combine and add salt to taste.

Pumpkin Spice Yogurt

⅔ cup (160 g) canned pumpkin

2 tsp (5 g) ground cinnamon

½ tsp ground ginger

½ tsp stevia extract or monk fruit extract

½ tsp vanilla extract

½ cup (123 g) unsweetened yogurt (dairy or nondairy)

⅛ tsp Himalayan salt, to taste

In a small mixing bowl, combine the pumpkin, cinnamon, ginger, stevia or monk fruit extract and vanilla extract. Stir well, then add the yogurt. Stir to combine and add salt to taste.

Espresso Yogurt

¼ cup (60 ml) strong dark roast espresso

¼ tsp cocoa powder

1 tsp vanilla extract

¾ to 1 tsp monk fruit extract

1 cup (245 g) unsweetened yogurt (dairy or nondairy)

⅛ tsp Himalayan salt, to taste

In a small mixing bowl, combine the espresso, cocoa powder, vanilla extract and monk fruit extract. Stir well, then add the yogurt. Stir to combine and add salt to taste.

Recipe Note:

I have found that monk fruit extract works better with cocoa or chocolate than stevia extract.

Savory Beet and Thyme Yogurt

½ medium red or yellow beet, finely chopped

½ tbsp (8 ml) avocado oil

¾ tsp dried thyme

¼ tsp lemon juice

¼ tsp Himalayan salt

¼ tsp ground black pepper

1 cup (245 g) unsweetened yogurt (dairy or nondairy)

Preheat the oven to 450°F (230°C).

In a small mixing bowl, stir the finely chopped beet, avocado oil, thyme, lemon juice, salt and pepper to combine.

Tear off a square of aluminum foil and place the beet-and-thyme mixture in the center. Wrap the foil around the mixture. Roast in the oven for 15 minutes, or until the beet is fork tender. Allow the beet to cool, then place it in a blender with the yogurt or use an immersion blender in a small bowl. Blend on high until combined. Serve immediately.

Chocolate Hazelnut Yogurt

2 tbsp (10 g) cocoa powder

⅓ cup (80 ml) sugar-free maple syrup or sugar-free honey

2 tsp (10 ml) hazelnut extract

1 tsp vanilla extract

¼ to ½ tsp monk fruit extract

¼ tsp Himalayan salt

1 cup (245 g) unsweetened yogurt (dairy or nondairy)

In a medium mixing bowl, stir the cocoa powder, maple syrup, hazelnut extract, vanilla extract, monk fruit extract and salt to combine. Add the yogurt and stir to combine. Serve immediately.

Recipe Note:

I have found that monk fruit extract works better with cocoa or chocolate than stevia extract.

Substitution Notes for ALL Yogurt Recipes:

• To make these nut free, use regular yogurt or coconut milk yogurt.

• To make these dairy free, use store-bought dairy-free unsweetened yogurt or Homemade Cashew Yogurt.

• To make these Paleo, swap out the sugar-free maple syrup or honey for real and omit monk fruit extract and/or stevia.

Chia Seed Pudding in Four Flavors

Makes 1½ cups (365 g) per recipe

You can’t ask for a quicker or easier snack than chia pudding. Make a batch at night before bed and you will have a delicious treat waiting for you for breakfast the next morning. Or you can throw it together and eat it 10 minutes later after it thickens a little. For these recipes, I have found that canned coconut milk tastes the best. Unsweetened nondairy milk or heavy cream will also work, but the texture is the best when using full-fat canned coconut milk.

---

Almond Joy Pudding

1¼ cups (300 ml) canned unsweetened full-fat coconut milk

¼ cup (43 g) chia seeds

½ tsp stevia extract or monk fruit extract

½ tsp vanilla extract

¼ tsp almond extract

⅛ tsp Himalayan salt

3 tbsp (15 g) unsweetened shredded coconut

3 tbsp (32 g) keto-friendly chocolate chips, plus more for garnish

Whole almonds, for garnish

Combine the ingredients, except the almonds, in a medium bowl. Stir until well combined. Cover and refrigerate for at least an hour before serving. Garnish with the chocolate chips and almonds. Keep covered in the refrigerator for up to 3 days.

Substitution Note:

To make this Paleo, use honey or maple syrup in place of the stevia or monk fruit extract. The amount required will be different; sweeten to taste.

Chocolate Mousse Pudding

1 cup (240 ml) canned unsweetened full-fat coconut milk

¼ cup (43 g) chia seeds

3 to 4 tbsp (45 to 60 ml) sugar-free maple syrup

2 tsp (10 ml) vanilla extract

¼ tsp Himalayan salt

3 tbsp (15 g) unsweetened cocoa powder, to taste

Fresh raspberries, for garnish (optional)

Combine the ingredients, except the raspberries (if using), in a medium bowl. Stir until well combined. Cover and refrigerate for at least an hour before serving. Garnish with the raspberries (if using), when serving. Keep covered in the refrigerator for up to 3 days.

Substitution Note:

To make this Paleo, use honey or maple syrup in place of the stevia or monk fruit extract. The amount required will be different; sweeten to taste.

Coconut Cream Pie Pudding

1¼ cups (300 ml) canned unsweetened full-fat coconut milk

¼ cup (43 g) chia seeds

2 tbsp (10 g) unsweetened shredded coconut

2 tbsp (30 ml) sugar-free honey or ½ tsp stevia extract or monk fruit extract

½ tsp vanilla extract

⅛ tsp Himalayan salt

Dairy-Free Whipped Topping, for garnish (optional)

Combine the ingredients, except the whipped topping (if using), in a medium bowl. Stir until well combined. Cover and refrigerate for at least an hour before serving. Garnish as desired. Keep covered in the refrigerator for up to 3 days.

Substitution Note:

To make this Paleo, use honey or maple syrup in place of the stevia or monk fruit extract. The amount required will be different; sweeten to taste.

Lemon Pitaya Poppy Seed Pudding

1¼ cups (300 ml) canned unsweetened full-fat coconut milk

¼ cup (43 g) chia seeds

½ tsp stevia extract or monk fruit extract

1 tbsp (9 g) poppy seeds

¼ tsp vanilla extract

⅛ tsp Himalayan salt

2 tbsp (30 ml) lemon juice

1 tbsp (5 g) pink pitaya supercolor powder

Zest of 1 lemon

Lemon slices, for garnish (optional)

Combine the ingredients, except the lemon slices (if using), in a medium-size bowl. Stir until well combined. Cover and refrigerate for at least an hour before serving. Garnish as desired. Keep covered in the refrigerator for up to 3 days.

Substitution Note:

To make this Paleo, use honey or maple syrup in place of the stevia or monk fruit extract. The amount required will be different; sweeten to taste.

Pumpkin Spice Rum Granola

Makes about 6 cups (732 g)

Anyone who knows me knows I am a huge fan of all things pumpkin spice. Combined with the rum and sugar-free maple syrup, the flavor of this granola is delicious and comforting. I have found with the keto diet that I sometimes really miss eating crunchy foods, and this recipe totally resolves that craving for me. Unlike regular granola filled with carbs and sugar, this is guilt free, and it has lots of protein and is super filling.

---

Dry Mixture

1 cup (145 g) whole raw unsalted almonds

1 cup (100 g) raw unsalted walnuts

1 cup (110 g) raw unsalted pecans

1 cup (64 g) raw unsalted pumpkin seeds, divided

½ cup (70 g) raw unsalted sunflower seeds

1 cup (75 g) unsweetened coconut flakes

½ cup (75 g) flax meal

Wet Mixture

½ cup (120 ml) sugar-free maple syrup or sugar-free honey

½ cup (100 g) keto brown sugar

2 tbsp (30 ml) rum extract

4 tbsp (56 g) salted butter or coconut oil

1 tbsp (8 g) pumpkin pie spice

2 tsp (5 g) ground cinnamon

½ tsp Himalayan salt

Optional Toppings

Keto-friendly chocolate chips or cacao nibs

Unsweetened coconut flakes

Hemp seeds

Berries

Preheat the oven to 300°F (150°C). Line an oversized baking sheet (or two standard-sized pans) with parchment paper.

For the dry mixture, place the whole almonds into a food processor and pulse until halfway broken down. (Be aware this happens quickly.) Add the walnuts, pecans, ½ cup (32 g) of the pumpkin seeds and the sunflower seeds. Process until coarsely chopped and you have a nice variety in sizes and textures of nuts and seeds. Pour the mixture into a bowl and stir in the coconut flakes, flax meal and remaining ½ cup (32 g) of the pumpkin seeds. Set aside.

For the wet mixture, in a small saucepan, whisk together the maple syrup, brown sugar, rum extract, butter, pumpkin pie spice, cinnamon and salt. Bring to a simmer and remove from the heat. Pour the wet mixture over the dry mixture and stir so that the dry mixture is well coated. Pour the combined mixture onto the prepared baking sheet(s) and spread out the granola, leaving it in clumps. Bake for 20 minutes, then remove from the oven and gently stir (it may start sticking to the baking sheet; be sure to loosen and flip it). Return it to the oven and bake for another 18 minutes. Remove from the oven to cool fully. When the granola is completely cool, stir in any optional toppings. Store the granola in the refrigerator (to keep it crisp) for up to 1 week.

Substitution Notes:

• To make this nut free, use only a mixture of seeds (sunflower and pumpkin).

• To make this dairy free, use the coconut oil instead of butter. Butter-flavored coconut oil would be ideal. Also use dairy-free chocolate chips or cacao nibs.

• To make this Paleo, use real maple syrup and coconut palm sugar in place of brown sugar.

Seedy Spirulina Superfood Granola

Makes 6¼ cups (762 g)

I used to love a spirulina bar that was made with seeds, spirulina and banana. This recipe is my take on that bar, made keto. Spirulina has tons of health benefits, including being high in protein and vitamins, improving gut health, lowering cholesterol, reducing blood pressure and helping your body detox.

Unfortunately all brands are not created equal, and some have a very strong, unpleasant smell and flavor. I use and love the brand Terrasoul Superfoods Spirulina Powder as it has little to no odor or flavor. It makes this granola intensely green and adds a big boost of nutrition but cannot be tasted in the finished recipe.

---

Dry Mixture

2 cups (280 g) raw unsalted sunflower seeds, divided

2¼ cups (144 g) raw unsalted pumpkin seeds, divided

1 cup (75 g) unsweetened coconut flakes

2 to 3 tbsp (14 to 21 g) spirulina powder

½ cup (75 g) flax meal

½ cup (80 g) hemp seeds

Wet Mixture

½ cup (120 ml) sugar-free maple syrup or sugar-free honey

½ cup (100 g) keto granulated sugar

4 tbsp (56 g) salted butter or coconut oil

2 tbsp (30 ml) lemon juice

1¼ tsp (3 g) ginger powder

½ tsp Himalayan salt

¼ cup (43 g) chia seeds

Optional Toppings

Unsweetened coconut flakes

Hemp seeds or pumpkin seeds

Berries

Keto-friendly chocolate chips or cacao nibs

Preheat the oven to 300°F (150°C). Line an oversized baking sheet (or two standard-sized pans) with parchment paper.

For the dry mixture, place 1¾ cups (245 g) of the sunflower seeds and 2 cups (128 g) of the pumpkin seeds in a food processor and pulse until coarsely chopped and you have a nice variety in sizes and textures of seeds. Be aware that this happens quickly. Pour the mixture into a bowl and stir in the coconut flakes, spirulina powder, flax meal, hemp seeds, remaining ¼ cup (16 g) of pumpkin seeds and remaining ¼ cup (35 g) of whole sunflower seeds. Set aside.

For the wet mixture, in a small saucepan, whisk together the sugar-free maple syrup, granulated sugar, butter (or coconut oil), lemon juice, ginger powder and salt. Bring to a simmer and remove from the heat. Pour the wet mixture over the seed mixture and stir so that the dry mixture is well coated. Stir in the chia seeds. Pour onto the prepared baking sheet(s) and spread out the granola, leaving it in clumps. Bake for 20 minutes, then remove from the oven and gently stir. Return it to the oven and bake for another 18 minutes, then remove from the oven to cool fully. When the granola is completely cool, stir in any optional toppings. Store the granola in the refrigerator (to keep it crisp) for up to 1 week.

Substitution Notes:

To make this dairy free, use the coconut oil instead of the butter. If using chocolate chips, opt for dairy free or cacao nibs.

To make this Paleo, use real maple syrup instead of sugar-free maple syrup. You can add an extra ¼ cup (25 g) of coconut palm sugar if you like your granola sweet. Omit keto granulated sugar.

Mocha Chip Granola

Makes 5½ cups (671 g)

Chocolate and coffee are a match made in heaven and they work perfectly together in this mocha-flavored granola. You may find it odd to put ground coffee in the recipe, but I assure you that once it’s baked you will only get a hint of coffee in the flavor and won’t notice any gritty coffee-bean texture. The coffee is entirely optional, so feel free to leave it out if you wish.

When making the recipe you need about 4 cups (572 g) raw unsalted nuts/seeds, but which ones you use is entirely up to you. I tend to leave out cashews because they are the highest in carbohydrates. You can follow the mixture I used, or come up with your own combination. The results will be consistently good.

---

Dry Mixture

2 cups (290 g) raw unsalted whole almonds

1 cup (100 g) raw unsalted walnuts

½ cup (32 g) raw unsalted pumpkin seeds

½ cup (70 g) raw unsalted sunflower seeds

1 cup (75 g) unsweetened coconut flakes

½ cup (75 g) flax meal

Wet Mixture

4 tbsp (56 g) salted butter or coconut oil

¾ tsp Himalayan salt

3 tbsp (15 g) cocoa powder

½ cup (120 ml) sugar-free maple syrup or sugar-free honey

½ cup (100 g) keto brown sugar (or keto granulated sugar)

1 tbsp (15 ml) vanilla extract

1½ tbsp (5 g) finely ground coffee beans (dark roast is best)

Optional Toppings

Keto-friendly chocolate chips or cacao nibs

Unsweetened coconut flakes

Hemp seeds

Preheat the oven to 300°F (150°C). Line an oversized baking sheet (or two standard-sized pans) with parchment paper.

For the dry mixture, place the whole almonds in a food processor and pulse until halfway broken down (be aware this happens quickly). Add the walnuts, pumpkin seeds and sunflower seeds. Process until coarsely chopped and you have a nice variety in sizes and textures of the nuts and seeds. Pour into a bowl and stir in the coconut flakes and flax meal. Set aside.

For the wet mixture, in a small saucepan, whisk together the butter (or coconut oil), salt, cocoa powder, sugar-free maple syrup, brown sugar, vanilla and coffee. Bring the mixture to a simmer, then remove from the heat. Pour the wet mixture over the nut/seed mixture and stir so that the dry mixture is well covered. Pour the granola onto the prepared baking sheet(s) and spread out the granola, leaving it in clumps. Bake for 20 minutes, then remove from the oven and gently stir (it may start sticking to the baking sheet; be sure to loosen and flip it). Return it to the oven and bake for another 18 minutes. Remove from the oven to cool fully. When the granola is completely cool, stir in any optional toppings. Store the granola in the refrigerator (to keep it crisp) for up to 1 week.

Substitution Notes:

• To make this dairy free, use the coconut oil instead of butter. Butter-flavored coconut oil would be ideal. Also use dairy-free chocolate chips or cacao nibs.

• To make this Paleo, use real maple syrup instead of sugar-free maple syrup. You can add an extra ¼ cup (25 g) of coconut palm sugar if you like your granola sweet. Omit the keto sugar.

Smoothie Bowls in Three Flavors

Makes 1 to 2 servings per recipe

Smoothies or smoothie bowls are not typically considered keto. With a little creativity I worked my way around that. Smoothies are typically comprised of mostly frozen fruit, which you can have with keto but in smaller amounts. Bananas are often a filler/thickener ingredient and they have too much sugar and carbohydrates to maintain ketosis. I opted instead to freeze cubes of yogurt in one tray, and in another I froze full-fat coconut milk from a can. You’ll need to make these the night before, but they are great to have in the freezer to throw into all kinds of smoothies or even soup. You may find it odd that I have salt included in these recipes but I promise it is needed. It really helps round out the flavor from stevia. If you aren’t a fan of stevia you can sweeten with a sugar-free syrup instead.

---

Frozen Coconut Milk

1 (15-oz [444-ml]) can full-fat unsweetened coconut milk, room temperature

To make the frozen coconut milk, shake the can of coconut milk and pour into an ice-cube tray; freeze overnight.

Frozen Yogurt

1 cup (245 g) unsweetened plain yogurt (dairy or non-dairy)

To make the frozen yogurt, fill the holes of an ice-cube tray with the yogurt; you will need three cubes per recipe so fill at least three holes, or more if you have extra yogurt. Freeze the yogurt overnight.

Acai Blueberry Lavender Smoothie Bowl

1 (3.5-oz [100-g]) packet frozen unsweetened puréed acai, mostly thawed under hot running water

5 cubes Frozen Coconut Milk

3 cubes Frozen Yogurt

½ cup (120 ml) cold water

½ cup (115 g) frozen blueberries

¼ tsp Himalayan salt

1 tsp vanilla extract

¼ tsp lavender extract

1 tsp stevia extract or monk fruit extract (or more, to taste)

Add all of the ingredients to a blender except the stevia and blend on high until smooth. Start with adding 1 teaspoon of stevia or monk fruit extract and then add more, ¼ teaspoon at a time, to taste.

Pour the smoothie into bowls and add your toppings of choice (see the Recipe Notes here). Store any leftovers in an airtight container in the refrigerator. It should keep for 3 to 4 days.

*See image here.

Raspberry Pink Pitaya Smoothie Bowl

5 cubes Frozen Coconut Milk

3 cubes Frozen Yogurt

½ cup (120 ml) cold water

2 tsp (4 g) pink pitaya powder (or more for extra vibrant color)

½ cup (70 g) frozen raspberries

¼ tsp Himalayan salt

1 tsp vanilla extract

1 tsp stevia extract or monk fruit extract (or more, to taste)

Add all of the ingredients to a blender except the stevia and blend on high until smooth. Start with adding 1 teaspoon of stevia or monk fruit extract and then add more, ¼ teaspoon at a time, to taste.

Pour the smoothie into bowls and add your toppings of choice (see the Recipe Notes here). Store any leftovers in an airtight container in the refrigerator. It should keep for 3 to 4 days.

Butterfly Pea Flower Smoothie Bowl

5 cubes Frozen Coconut Milk (see here)

3 cubes Frozen Yogurt (see here)

1 to 2 tsp (1 g) blue butterfly pea supercolor powder

½ cup (120 ml) cold water

½ cup (75 g) frozen strawberries

¼ tsp Himalayan salt

1 tsp vanilla extract

1 tsp stevia extract or monk fruit extract (or more or less, to taste)

Add all of the ingredients to a blender except the stevia and blend on high until smooth. Start with adding 1 teaspoon of stevia or monk fruit extract and then add more, ¼ teaspoon at a time, to taste.

Pour the smoothie into bowls and add your toppings of choice (see the Recipe Notes below). Store any leftovers in an airtight container in the refrigerator. It should keep for 3 to 4 days.

Recipe Notes for ALL Smoothies:

• You can add any of the following topping ideas to these recipes: pumpkin seeds, poppy seeds, sunflower seeds, black sesame seeds, hazelnuts, chia seeds, hemp seeds, strawberries, blueberries, raspberries, blackberries or unsweetened coconut flakes.

• A powerful blender will work best. You may need to stop the blender a few times to press everything down with a spatula. It takes a little extra time to blend, but the results are worth it.

• If your smoothie bowl melts too much while it’s in the blender or while you are putting the toppings on, you can stick the bowl right in the freezer for 15 to 20 minutes and it will quickly firm back up. If you leave it in the freezer for 1 to 2 hours, it will end up more like a frozen yogurt bowl, which is also delicious.

Substitution Notes for ALL Smoothies:

• To make this dairy free, use dairy-free yogurt.

• To make this Paleo, use regular honey or maple syrup in place of the stevia or monk fruit extract. The amount required will be different—sweeten to taste.

Homemade Protein Balls (Fat Bombs) in Five Flavors

Makes 8 to 12 balls

Protein balls are an easy no-bake snack. Keep them stocked in your refrigerator for a quick breakfast to keep your diet on track. Here we have five flavors that are sure to satisfy your every mood. There are a variety of sugar-free maple syrups available in stores and online, and they are not all created equal. I have come to love two sugar-free brands: Lakanto Maple Flavored Syrup and Sweet Leaf Stevia Syrup (Maple Flavored). I find that the Sweet Leaf brand is sweeter cup for cup, which works best when also using tahini in a recipe because it can be bitter. Both brands can be found online. For the superfruit powders, I used Suncore Foods brand. You can swap out the black goji powder or pink pitaya for any other color/flavor that they sell.

These recipes can be customized. This is the base recipe that I used to create all of the flavors. Feel free to experiment and make your own or use it to make substitutions to the recipes provided. All protein balls taste best chilled!

---

Protein Ball Base

1 cup (75 g) shredded unsweetened coconut

¾ cup (112 g) flax meal or finely processed nuts or seeds

½ cup (128 g) any unsweetened nut or seed butter (almond, tahini, peanut, etc.) or ¾ cup (75 g) raw coconut